WOD Blog
 | Thu, Aug 2 2018 |  |
 | Mon, Jan 14, 2019 at 3:00pm DUNK TANK SIGNUP FOR G-THEORY CROSSFIT ON JANUARY 14 |
| Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ |
| Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
| Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
CrossFit WOD 180208(Time, Rx2) RxWOD: 15min AMRAP *8 DB Step-up and Overs (45/25 lb.) *30 sec. DB Side Plank (R) *8 Box Jump Overs *30 sec. DB Side Plank (L) (2 DBs for Step-up and Overs (1 DB for Plank held in T position) ______________________________________________________ Rx2WOD: 15Min AMRAP *8 DB Step-up and Overs *30 sec. Side Plank (R) *8 Box Step Overs *30 sec. Side Plank (L) (2 DBs for Step-up and Overs) ______________________________________________________ *Dynamic Warm-Up (15) *1. Step up/Step down on the boxes—Bear Crawl Back *2. Lateral Step up/Step down on the boxes— Walking Lunges + Samson Stretch back *3. Jump up/Step down on the boxes— Inchworm back *4. Jump up, then hop to each box—Crab Walk back (Scale the jumping to stepping as needed.) (10 min.) Midline Prep/Mobility 3 Rounds of: *15 sec. Plank *15 sec. R Plank *15 sec. L Plank *15 sec. Supine Plank Rest (The goal is to not come down during the full minute.) Then, 2 Rounds of: *10 Alternating Plane Crash Victim Stretches *(dynamic) *10 Alternating Sit-ups to Pike/Straddle (10 min.) PREP for WOD *8 Step-up and Overs (no load) *6 Box Jump Overs *8 Step-up and Overs (workout load) *4 Box Jump Overs *30 sec. each side Plank hold on Dumbbells. WARM DOWN: 1-2rounds of 5min *10 Alternating Plane Crash Victim Stretches *10 Alt. Sit-ups to pike/straddle
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